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Track workouts and follow programs — all in the Repriot appGet the App

Home
Programs
Exercises
Muscles
Blog

Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion
Support

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Vastus Lateralis | Repriot

Home
/Muscle Guide
/Quadriceps
/Vastus Lateralis

Individual MusclesQuadriceps

Vastus Lateralis

Vastus Lateralis

Muscle Information

Parent Muscle

Description

The largest quadriceps muscle located on the outer thigh.

Origin

outer hip area and linea aspera of femur

Insertion

top of the shin just below the kneecap via kneecap tendon

Primary Actions

Straighten the knee

Also Known As

outer quad, lateral quad

Primary Target Exercises

Exercises that primarily work the Vastus Lateralis(19 exercises)

Dumbbell Step Up

Rectus Femoris+6

Dumbbell Step Up

The dumbbell step up is a unilateral compound exercise that targets the quadriceps, glutes, and hamstrings. This movement also improves balance and coordination.

View All Muscles

Home
/Muscle Guide
/Quadriceps
/Vastus Lateralis

Individual MusclesQuadriceps

Vastus Lateralis

Vastus Lateralis

Muscle Information

Parent Muscle

Description

The largest quadriceps muscle located on the outer thigh.

Origin

outer hip area and linea aspera of femur

Insertion

top of the shin just below the kneecap via kneecap tendon

Primary Actions

Straighten the knee

Also Known As

outer quad, lateral quad

Primary Target Exercises

Exercises that primarily work the Vastus Lateralis(19 exercises)

Dumbbell Step Up

Rectus Femoris+6

Dumbbell Step Up

The dumbbell step up is a unilateral compound exercise that targets the quadriceps, glutes, and hamstrings. This movement also improves balance and coordination.

View All Muscles

Barbell Wide Stance Squat

Rectus Femoris+6

Barbell Wide Stance Squat

The barbell wide stance squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with special emphasis on the inner thighs (adductors) and glutes due to the wider stance. This variation allows for greater hip mobility and depth while reducing stress on the lower back compared to narrow stance squats.

Smith Machine Lunge

Rectus Femoris+6

Smith Machine Lunge

The Smith machine lunge is a compound exercise that targets the quads and glutes with a fixed bar path. The Smith machine provides stability and allows for focus on leg development.

Smith Machine Front Squat

Rectus Femoris+6

Smith Machine Front Squat

Smith machine front squat targets quads with bar on front shoulders. Fixed bar path provides stability for focused quad development.

Reverse V Squat

Rectus Femoris+6

Reverse V Squat

The reverse V squat is a machine compound exercise that targets the quadriceps with a unique body angle. This exercise reduces lower back stress while allowing for heavy loading, making it excellent for building quad mass and strength.

Dumbbell Squat

Rectus Femoris+6

Dumbbell Squat

The dumbbell squat is a compound exercise that targets the quads, glutes, and hamstrings with dumbbells. This variation provides a different balance challenge and is excellent for building leg mass.

Smith Machine Full Squat

Rectus Femoris+6

Smith Machine Full Squat

The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.

Barbell Front Squat

Rectus Femoris+6

Barbell Front Squat

The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.

Smith Machine Chair Squat

Rectus Femoris+6

Smith Machine Chair Squat

The Smith machine chair squat is a compound exercise that targets the quadriceps with a fixed bar path and chair for depth control. This variation provides stability and ensures proper depth, making it excellent for building leg strength and perfecting squat mechanics.

Barbell Lunge

Rectus Femoris+6

Barbell Lunge

The barbell lunge is a compound exercise that targets the quads, glutes, and hamstrings with added resistance. This unilateral movement corrects imbalances and builds functional leg strength.

Dumbbell Rear Lunge

Rectus Femoris+6

Dumbbell Rear Lunge

The dumbbell rear lunge is a compound exercise that targets the quadriceps, glutes, and hamstrings. The backward stepping pattern emphasizes the glutes more than forward lunges.

Machine Leg Press

Rectus Femoris+6

Machine Leg Press

The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.

Barbell Full Squat

Rectus Femoris+6

Barbell Full Squat

The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.

Dumbbell Lunge

Rectus Femoris+6

Dumbbell Lunge

The dumbbell lunge is a fundamental compound exercise that targets the quadriceps, glutes, and hamstrings. It also challenges balance and coordination.

Machine Leg Extension

Rectus Femoris+3

Machine Leg Extension

The machine leg extension is an isolation exercise that specifically targets the quadriceps muscles. This machine-based movement provides constant tension throughout the range of motion and is excellent for building quad size, improving knee strength, and pre-exhausting the quads before compound leg exercises.

V Squat

Rectus Femoris+6

V Squat

The V squat is a machine-based compound exercise that targets the quadriceps, glutes, and hamstrings. The V-shaped platform provides a unique angle that emphasizes quad activation, making it excellent for building lower body mass.

Barbell Rear Lunge

Rectus Femoris+6

Barbell Rear Lunge

This exercise targets quads, glutes, and hamstrings.

Stepmill

Rectus Femoris+7

Stepmill

The stepmill is a cardio machine that simulates continuous stair climbing. This exercise targets the quads, glutes, and calves while providing excellent cardiovascular conditioning.

Treadmill

Rectus Femoris+7

Treadmill

Treadmill running or walking for cardio and conditioning.

Barbell Wide Stance Squat

Rectus Femoris+6

Barbell Wide Stance Squat

The barbell wide stance squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with special emphasis on the inner thighs (adductors) and glutes due to the wider stance. This variation allows for greater hip mobility and depth while reducing stress on the lower back compared to narrow stance squats.

Smith Machine Lunge

Rectus Femoris+6

Smith Machine Lunge

The Smith machine lunge is a compound exercise that targets the quads and glutes with a fixed bar path. The Smith machine provides stability and allows for focus on leg development.

Smith Machine Front Squat

Rectus Femoris+6

Smith Machine Front Squat

Smith machine front squat targets quads with bar on front shoulders. Fixed bar path provides stability for focused quad development.

Reverse V Squat

Rectus Femoris+6

Reverse V Squat

The reverse V squat is a machine compound exercise that targets the quadriceps with a unique body angle. This exercise reduces lower back stress while allowing for heavy loading, making it excellent for building quad mass and strength.

Dumbbell Squat

Rectus Femoris+6

Dumbbell Squat

The dumbbell squat is a compound exercise that targets the quads, glutes, and hamstrings with dumbbells. This variation provides a different balance challenge and is excellent for building leg mass.

Smith Machine Full Squat

Rectus Femoris+6

Smith Machine Full Squat

The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.

Barbell Front Squat

Rectus Femoris+6

Barbell Front Squat

The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.

Smith Machine Chair Squat

Rectus Femoris+6

Smith Machine Chair Squat

The Smith machine chair squat is a compound exercise that targets the quadriceps with a fixed bar path and chair for depth control. This variation provides stability and ensures proper depth, making it excellent for building leg strength and perfecting squat mechanics.

Barbell Lunge

Rectus Femoris+6

Barbell Lunge

The barbell lunge is a compound exercise that targets the quads, glutes, and hamstrings with added resistance. This unilateral movement corrects imbalances and builds functional leg strength.

Dumbbell Rear Lunge

Rectus Femoris+6

Dumbbell Rear Lunge

The dumbbell rear lunge is a compound exercise that targets the quadriceps, glutes, and hamstrings. The backward stepping pattern emphasizes the glutes more than forward lunges.

Machine Leg Press

Rectus Femoris+6

Machine Leg Press

The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.

Barbell Full Squat

Rectus Femoris+6

Barbell Full Squat

The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.

Dumbbell Lunge

Rectus Femoris+6

Dumbbell Lunge

The dumbbell lunge is a fundamental compound exercise that targets the quadriceps, glutes, and hamstrings. It also challenges balance and coordination.

Machine Leg Extension

Rectus Femoris+3

Machine Leg Extension

The machine leg extension is an isolation exercise that specifically targets the quadriceps muscles. This machine-based movement provides constant tension throughout the range of motion and is excellent for building quad size, improving knee strength, and pre-exhausting the quads before compound leg exercises.

V Squat

Rectus Femoris+6

V Squat

The V squat is a machine-based compound exercise that targets the quadriceps, glutes, and hamstrings. The V-shaped platform provides a unique angle that emphasizes quad activation, making it excellent for building lower body mass.

Barbell Rear Lunge

Rectus Femoris+6

Barbell Rear Lunge

This exercise targets quads, glutes, and hamstrings.

Stepmill

Rectus Femoris+7

Stepmill

The stepmill is a cardio machine that simulates continuous stair climbing. This exercise targets the quads, glutes, and calves while providing excellent cardiovascular conditioning.

Treadmill

Rectus Femoris+7

Treadmill

Treadmill running or walking for cardio and conditioning.